CrossFit Montgomery – CF
Warm-up
2:00 Mash Deltoids, per side
Then
AMRAP 5:00
10 DB Floor Presses
10 DB Deadlifts
100m DB Farmers Carry
Strength/Skill
Every Minute For 3 Minutes
3 False Grip Ring Rows
–
Every Minute for 3 Minutes
2 Low/High Ring Transitions*
–
Every Minute for 3 Minutes
1-3 Muscle Ups or 2 Ring Transitions
*Pick the appropriate versions based upon skill
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 17 Minutes
100m 45lb Plate Carry
10 Box Jump ATWOs (20/16″)
3 Muscle Ups*
*Should be 1 set
Competitor Extra
Strict Press
5 reps Every 2:00 for 10:00